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An average day-- does this look normal?

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  • An average day-- does this look normal?

    First, the caveat
    --I'm not all too concerned about weight loss, I'm at 135ish lbs (61 kg) for a 69 in (175 cm) height, low to moderate activity level... No big issues there, I'm about right where I need to be. (Also, for those who take these things into consideration, my scale says that I have about 21% body fat... altho I dunno what that might affect in all this, just throwing it out there in case it matters.) Also, I'm nursing a 6-month old, so that should probably equate to a little extra calorie intake (anyone have advice as to how that appx 500 extra calories/day should be spread out in the fat/protein/carbs scheme? I really am not currently thinking about it, I just eat whatever has me not feeling hungry while downplaying the fruits and nuts)

    Anyways. Here's the summary of this day from fitday... this represents a fairly average day.

    Grams Calories %-Cals


    200.1 1,737 64%
    47.9 423 16%
    46.7 396 15%
    76.6 662 24%

    137.5 521 19%
    -Dietary Fiber

    118.2 463 17%

  • #2
    Way way too much polyunsaturated fat I think. I'm guessing that you're not getting 23g of EPA/DHA so there's a ton of inflammation going on there. Generally I don't think that more than 10% of fats should be polyunsaturated so I would try to give up some and replace it with saturated fats.

    I'm not going to bash carbs in the case of someone who doesn't have insulin resistance as long as they're vegetables and tubers rather than grains and sugar. Ideally I would probably give up some carbs for more protein. That's just me though.

    Big issue is the polyunsaturated amount and more importantly the ratio. My big beef with fitday is that it doesn't distinguish between omega 3 and omega 6 fatty acids. You might have to look on nutritionfacts for that kind of thing. Probably a good idea to look at mark's posts on polyunsaturates.

    I sound like a broken record these days. I'm taking a good long nap. See you all!

    *and away he goes*
    Stabbing conventional wisdom in its face.

    Anyone who wants to talk nutrition should PM me!


    • #3
      Cronometer distinguishes between omega-3s and omega-6s I think. Just fyi.

      Also, you can up your protein and carbs if you're not looking to lose weight. If you got in some fish and grass-fed beef, you'd balance out those fats.


      • #4
        Not entirely sure, tho I do get a decent amount of O-3s... My fat is coming from the following: 2 HB'd eggs; 2 "mini" avacados; 6ish oz. of roasted pork shoulder; olive oil; dark chocolate (pretty dark, tho not obscenely 72%); natural-type sharp cheddar cheese; alaskan wild salmon; almonds; walnuts; sunflower seeds (the avocados/pork alone count for a good 70g of fat, the nuts/seeds another 50) I also take a krill oil supplement that consists of 90mg of O-3, 45 of which are EPA and 27 of which are DHA


        • #5
          Cronometer says about 5g O-3 and about 43g O-6... Even with the fact that each of the two eggs contributed another 3g of omega-3s, it's still pretty off-balance... What exactly in the list above should be cut or reduced? Only glaring thing to me is the pork shoulder... btw, is there a variety of pork that's similar to free-range chickens or grass-fed beef, that's higher in o-3s?


          • #6
            **0.3g for the eggs (354mg)


            • #7
              The almonds and sunflower seeds are increasing your O-6s. Walnuts have a better ratio (1:4 I think?) but still a bit off. And sorry to disappoint but grass-fed beef and pork is overrated in terms of O-3s.

              Why not add some sardines or salmon to your diet?


              • #8
                Aha. Good to know... tho I'm now somewhat confused, nuts are a good deal, yes? I had about 3-4 oz of them-- is that not a normal amount? Seemed moderate enough when I was eating them! ))

                As far as the pork/beef-- I do actually eat a bit of salmon, I have it atleast once a day, sometimes for breakfast, sometimes for lunch, occasionally for both... My husband, however, doesn't care for fish so we have "normal" meat for dinner ) At any rate, getting to the point, it would seem as tho those people living a zillion years ago that didn't happen to live on the water would eat bigger animals regularly... and still be getting a normal amount of O-3s? How is that different today? Is it cuz they'd be eating leaner game than your run-of-the-mill grass-fed cow? What about non-grain-fed chickens? Also, how much is this a factor in the scheme of things? That is to say, if everything else is where it should be, is it a dealbreaker if I'm eating O-6-rich meats? Cuz I don't have to cash to buy a half of a buffalo or a coupla deer for the freezer... ))


                • #9
                  Not nuts - walnuts. They have a better ratio than other nuts. And 3 to 4 oz is almost 700 calories - if your goal is to lose fat, you're probably going to have a bit of a problem with that if you're eating as many nuts as you are. They're calorie dense little buggers - you'd feel more satiated eating a full meal.

                  Free-range chickens eat grain, grass and insects - I have never heard of a grain-free chicken though I suppose they exist. And I don't think people living a zillion years ago knew much about O-3s. They also didn't have the glut of products with 0-6s that we do. The whole O3/6 ratio is about balance, not avoidance.


                  • #10
                    Well yes, I saw that you were recommending walnuts... what I was asking, though, in the "nuts are good, yes?" comment was in reference to the book's and the site's overall attitude towards "nuts and seeds"... But I am realizing that it's probably better to keep literally a handful of them around or none of them at all... Whereas I'm not particularly concerned with losing weight, I'd rather not gain it back unless it's in muscle form

                    Yes, I meant free-range chickens Can't keep track of all the meats! As far as the balancing though, the two biggest contributors to my specific intake are the nuts and the meat... so I can eat less nuts, but the meat'll still throw off the balance pretty significantly, so what should it be replaced with? Fish is a good choice, just not realistic for more than once or twice a day... So what's the next best? Chicken? Grass-fed beef? Omega-3 pork? Something else?


                    • #11
                      Fish oil. Ideally meat has some omega 3 content but even in that case the best one can hope for is a 1:2 ratio of omega 3:6 respectively (that would be grass-fed beef). So I say use fish oil supplements. There tends to be some bias and skepticism against supplementation but it's completely necessary if you're eating conventional meats or any poultry for that matter. Heck I even find it useful to use it with grass-fed stuff,

                      Also I like chia seeds. They're plant-based omega 3 (not so effective) but when consumed with plant-based omega 6 will be effective in reducing the inflammation from them. Maybe have some with your nuts?
                      Stabbing conventional wisdom in its face.

                      Anyone who wants to talk nutrition should PM me!


                      • #12
                        Ah! My apologies - I was confusing you with another person who posted re. their diet.

                        You're fine with your handful of nuts. Nuts are often not ideal for those looking to shed some lbs because it's really easy to overeat them. But you're fine - and you're nursing - have at them! Nuts and (some) fruit are both fine if you like them and they're not causing you any problems.

                        If you're going to eat nuts - definitely eat walnuts. Have a look at this page for more info.


                        • #13
                          Alrite, makes sense... Tho I think I may stick to eating flaxseeds instead of fish oil, I can eat flaxseeds plain no problem (except getting stuck in my teeth... ) but fish oil results in a bad taste... For now I'm just taking a couple of krill oil supplements a day, will add a couple of tablespoons of flaxseeds... I also regularly use flaxseed oil in my salad, it's pretty tasteless and I think it's O-6 to O-3 ratio is 1:0,5... Hopefully it'll become second-nature, cuz I don't really enjoy the in-the-weeds part of a diet, it takes the enjoyment outta eating :|

                          Incidentally, Suki, I was looking at the day of eating you had in fitday and had a question for you... whereas the ratios and total cals look good, do you also find that you get a good amount of vitamins each day? Just wondering, cuz it seemed a little bare and I couldn't figure out how to make it show me the amount of vitamins in those particular foods (I guess I could have entered them into mine, but that's far more work than I care to do! )

                          Also, in the event that I didn't say it (and I'm fairly certain I didn't), thanks to all (both?) for the responses/advice! It's nice knowing questions can be put out there and get some decent answers! ))


                          • #14
                            Hold up. Flax contains ALA. What you need is EPA and DHA from fish oil (animal source). The conversion of ALA to EPA is downright puny. Flax is not a good replacement for fish oil. Maybe have some flaxseeds with your nuts if you want, that can be helpful, but it's not a replacement for the animal source. Just take the fish oil.
                            Stabbing conventional wisdom in its face.

                            Anyone who wants to talk nutrition should PM me!


                            • #15
                              Ha, easier said than done... I couldn't even take it when I was pregnant (or maybe especially when I was pregnant?) It makes me nauseous... As far as fish oil goes, like I said, I'm taking krill oil supplements. They contain comparable amounts of EHA/DHA as the fish oil supplements... How much are you talking? I currently take two daily (each has 150/90mg per softgel of EHA/DHA respectively)... Should there be more? I understand that I need animal-derived O-3s, but in seeking a balance between O-3s and O-6s, do plant-based O-3s not count at all? Or is it that the plant based omega 3s and 6s should be balanced seperately from the animal-based ones? kun-fyuz-ing. jeez.